Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help he get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of athletic performance.

approach average glucose (mg/dL) average glucose (mmol/L) selected
therapeutic ketosis > 140 > 7.8
diabetes management 108 to 140 6.8 to 7.8
weight loss & blood sugar control 100 to 108 5.4 to 6.0
weight loss < 97 < 5.4
most nutrient dense < 97 < 5.4
nutrient dense maintenance < 97 < 5.4
lean bulking < 97 < 5.4
athletic performance < 97 < 5.4

micronutrient profile

The chart below shows the micronutrients provided by his diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide he with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

nutrient ratios

The graphs below show the key micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.

Omega-6 : Omega-3
3.0
Zinc : Copper
4.5
Potassium : Sodium
2.6
Calcium : Magnesium
1.7
Iron : Copper
4.9
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that his is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: adhd.

nutrient % DRI prioritize
Sodium 61%
Vitamin D 92%
Potassium 166%
Calcium 205%
Magnesium 247%
Thiamin (B1) 262%
Zinc 266%
Phosphorus 267%
Niacin (B3) 281%
Panto Acid (B5) 292%
Folate 367%
Vitamin B-6 392%

optimal foods for you

The foods listed below will provide he with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Animal based foods

food name nutrient density energy density insulin load
lamb -1156.1 6.39 5%
chorizo -353.4 4.55 17%
gruyere cheese -131.5 4.13 22%
swiss cheese -129.4 3.93 22%
colby -155.2 3.94 21%
cheddar cheese -249.1 4.10 20%
pepperoni -816.9 5.04 13%
veal liver 936.0 1.92 55%
salami -141.3 3.78 18%
monterey cheese -144.8 3.73 21%
muenster cheese -154.3 3.68 21%
blue cheese -112.8 3.53 21%
beef liver 847.9 1.75 60%
cream cheese -151.9 3.50 11%
gouda cheese -211.9 3.56 24%
edam cheese -215.0 3.57 23%
brie -109.4 3.34 19%
pork chops 777.9 1.74 54%
liverwurst -100.0 3.26 16%
pork sausage -106.1 3.25 20%
liver sausage -140.5 3.31 13%
pork ribs -328.3 3.61 18%
turkey 613.9 1.89 50%
lamb liver 732.4 1.68 48%
liver pate -148.9 3.19 16%
beef sausage -247.5 3.32 18%
camembert -88.1 3.00 21%
bratwurst -321.8 3.33 16%
lamb rib -493.1 3.61 19%
ground beef, 80/20 -0.1 2.70 31%
turkey liver 457.5 1.89 47%
pork liver 555.7 1.65 59%
pork loin 385.8 1.93 41%
parmesan cheese -922.1 4.20 34%
chicken breast breaded -57.7 2.63 39%
chicken liver 460.1 1.72 50%
feta cheese -62.6 2.64 22%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 30.4 3.05 14%
cod 54.0 2.90 71%
salmon 750.1 1.56 52%
caviar 125.2 2.64 33%
welk -13.7 2.75 82%
fish roe 693.5 1.43 47%

Plant based foods

food name nutrient density energy density insulin load
flax seed 959.3 5.34 12%
pumpkin seeds 610.7 5.59 19%
sesame seeds -131.0 6.31 10%
sesame butter -5.2 5.86 21%
hazelnuts -265.4 6.29 10%
peanut butter -89.8 5.90 18%
pili nuts -831.5 7.19 7%
brazil nuts -702.5 6.59 9%
black beans 1082.0 3.41 73%
sunflower seeds -75.7 5.46 15%
lupin seeds 720.3 3.71 51%
pine nuts -1108.1 6.73 11%
cashews -655.7 5.80 26%
pecans -1303.2 6.91 6%
garbanzo beans 455.3 3.78 69%
butternuts -887.0 6.12 17%
macadamia nuts -1513.8 7.18 6%
peanuts -850.3 5.99 18%
egg noodles, enriched -179.6 4.75 64%
kidney beans 557.7 3.37 74%
oat bran 966.1 2.46 65%
pistachio nuts -930.8 5.69 22%
walnuts -1223.1 6.19 13%
almonds -1280.3 6.07 15%
Oats -50.7 3.89 70%
white flour -2.5 3.67 92%
wheat flour -2.3 3.63 91%
wheat bran 831.0 2.16 38%
peas 61.6 3.52 63%
oat flour -310.3 4.04 67%
buckwheat 32.1 3.43 78%
shallots -2.6 3.48 80%
egg noodles -247.0 3.84 83%
rye flour 80.3 3.25 64%
candied fruit -2.6 3.22 98%
barley, hulled -231.9 3.54 73%
bulgur -214.0 3.42 81%
coconut -805.5 4.43 34%
cornmeal, yellow -395.9 3.62 81%
cornmeal, white -395.9 3.62 81%
corn grain, yellow -468.5 3.65 79%
wheat, soft white -344.5 3.40 76%
rye grain -343.3 3.38 77%
cornmeal -544.4 3.70 89%
corn flour, whole-grain -565.7 3.61 81%
corn flour, whole yellow -565.7 3.61 81%
corn flour, masa -587.9 3.63 82%
rye flour -508.6 3.49 81%
almond butter -2035.3 6.14 16%

macronutrients

The macronutrient split of his diet is shown in the chart below.

macro targets

While his primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 85 230
fat (g) 25 155
carbs (g) 0 125
energy (calories) 2250

Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

daily nutrient score

The chart below shows a comparison of the nutrient density of his food log based on the harder to find 50% of the essential nutrients. his most nutrient dense day is January 20 2020 while his least nutrient-dense day is January 12 2020.

best and worst days

His food diary for the best and worst days are shown below for comparison. he should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.

Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.

Best Day

food name energy (kcal)
Tesco, Smoked Streaky Bacon Rashers 115
Egg, Whole, Raw, Fresh 143
Spinach, Raw 29
Mushrooms, Raw 22
Onion, White, Yellow or Red, Raw 28
Bagel, White, Plain or Seasoned 346
Quinoa, Dry 368
Red Bell Peppers, Raw 43
Onion, White, Yellow or Red, Raw 14
Chicken Breast, Skin Removed Before Cooking 173
Lentils, Canned, Drained 116
Trader Joe's, Rice, Basmati, Dry 360
Wheat Bran, Unprocessed 194
Banana, Fresh 210
Whole Foods, Nutritional Yeast 120
Olive Oil 239
Nordic Oil, High Grade Omega-3 126
Oyster, Canned, Drained 68
Mozzarella Cheese, Fat Free 152
Sunflower Seeds, Raw 146
Almond Milk, Plain, Original, Unsweetened 75
Beef liver 54

Worst Day

food name energy (kcal)
Milk, Whole 298
Egg, Whole, Raw, Fresh 143
Tesco, Smoked Streaky Bacon Rashers 115
English Muffin, White 129
Arrowhead Mills, Chickpeas, Dry 356
Couscous, Dry 564
Butter, Unsalted 179
Tesco, Welsh Beef Mince, 15% Fat 262
Olive Oil 119
Tomato Raw, Includes Cherry, Grape, Roma 7
Kidney Beans, Cooked from Dried 225
Onion, White, Yellow or Red, Raw 28
Red Bell Peppers, Raw 43
Trader Joe's, Rice, Basmati, Dry 360

diet log analysis

How much protein will maximise satiety?

How much fat will maximise satiety?

Should you eat more or less carbs?

How many net carbs will maximise satiety?

How much fiber will maximise satiety?

What macros contribute the most to you overeating?

How much sugar should you eat to lose weight?

Which days of the week are best/worst for you?

Does water consumption improve weight management?

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes